Guide
Zinc-rich foods: what's actually in them
Oysters supply far more zinc per serving than any other common food, followed by red meat and poultry; plant sources like beans, nuts and whole grains contain zinc too, but phytates in those foods reduce how much of it the body actually absorbs.
Oysters supply more zinc per serving than any other common food — roughly 30–75 mg in three ounces, depending on the source, according to USDA FoodData Central. Red meat, poultry, crab and pumpkin seeds follow at a few milligrams per serving; beans, nuts, whole grains and dairy supply smaller, harder-to-absorb amounts because of natural compounds in those plant foods.
Zinc content by food, USDA figures
| Food | Serving | Zinc |
|---|---|---|
| Oysters, cooked | 3 oz | ~30–75 mg |
| Beef chuck roast, cooked | 3 oz | ~7 mg |
| Crab, Alaska king, cooked | 3 oz | ~6.5 mg |
| Pork loin, cooked | 3 oz | ~2.4 mg |
| Chicken, dark meat, cooked | 3 oz | ~2.4 mg |
| Pumpkin seeds, roasted | 1 oz | ~2.2 mg |
| Cashews | 1 oz | ~1.6 mg |
| Chickpeas, cooked | 1 cup | ~2.5 mg |
| Yogurt, plain | 8 oz | ~1.7 mg |
| Fortified breakfast cereal | 3/4 cup | varies by brand, check label |
| Egg, large | 1 egg | ~0.6 mg |
The adult RDA is 11 mg/day for men and 8 mg/day for women, food and supplements combined — see how much zinc should you take a day for where those numbers come from.
Why the plant numbers overstate what you absorb
Beans, whole grains, nuts and seeds all contain zinc, but they also contain phytates — compounds that bind zinc in the gut and reduce how much of it actually gets absorbed. A 2003 review of trace-mineral bioavailability found that vegetarian diets, which tend to be higher in phytate-containing legumes and whole grains and lower in meat, deliver less absorbable zinc than diets that include meat. The same review found no clear evidence that this translates into zinc deficiency for people eating varied vegetarian diets in wealthier countries — the concern is about absorption efficiency, not a demonstrated harm in that population. Soaking, sprouting or fermenting grains and legumes (as in leavened bread or fermented soy) reduces their phytate content and can improve zinc absorption somewhat.
Should you take zinc with food?
Taking a zinc supplement with a meal is a common way to avoid the nausea and stomach upset some people get from zinc on an empty stomach. It's a reasonable trade: some research on individual zinc compounds has found food can modestly reduce absorption depending on the form, but for most people who can't tolerate zinc without food, taking it with a meal is the more workable choice than skipping doses. See does zinc cause diarrhea, bloating or constipation for more on the GI side of this, and when to take zinc for timing around other supplements and medications.
Questions people ask
What foods are highest in zinc?
Oysters, by a wide margin, then red meat, poultry, crab and pumpkin seeds, according to USDA FoodData Central.
What foods have zinc naturally, for a vegetarian or vegan diet?
Chickpeas, lentils, cashews, pumpkin seeds, oats and fortified cereals all contain zinc, but the phytates in legumes, nuts and whole grains reduce how much is absorbed compared with meat sources. See zinc without fillers for more on choosing a supplement to close that gap.
How can I get more zinc in my diet?
Add a serving of shellfish, red meat or poultry a few times a week, or lean on pumpkin seeds, cashews, chickpeas and fortified cereal if you eat plant-based — and soak or sprout legumes and grains where practical, since that reduces the phytates that block zinc absorption.
Should you take zinc with or without food?
Either is fine for most people; with food if zinc on an empty stomach causes nausea for you. See the question above and does zinc cause diarrhea, bloating or constipation.
Related reading: how much zinc should you take a day, what is zinc, and how to choose a good zinc.
Sources
- Bioavailability of iron, zinc, and other trace minerals from vegetarian diets A 2003 review found vegetarian diets provide less absorbable zinc than diets with meat, mainly because of phytates in legumes and whole grains, but it found no clear evidence that this causes zinc deficiency in people eating varied vegetarian diets in wealthier countries.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.